Barbell Sumo Deadlift

Barbell Sumo deadlifts Lower-back exercise

Barbell Sumo Deadlift

Barbell Sumo Deadlift. Initial position – stand facing the bar, with legs wider than shoulder-width apart and toes pointing out in line with the knees:

  1. Inhale and bend the legs until the thighs are horizontal to the ground; grasp the bar with an overhand grip about shoulder-width apart. If you are lifting very heavy weights, use a reverse grip {grasping the bar with one overhand and one underhand grip) to keep the bar from rolling.
  2. Hold your breath and contract the core, slightly round the back, and extend the legs, bringing the torso vertical and pulling the shoulders back.
  3. Exhale at the end of the movement.
  4. Return the bar to the ground holding your breath and never round your back.

Barbell sumo deadlifts performance


The difference between this and the classic deadlift is that this exercise works the quadriceps and adductor muscles intensely. Because the pelvis is not as tilted, it works the back less.

Comment: When beginning the movement, slide the bar along the shins. High reps (10 maximum) with light weights strengthen the lumbar region and work the thighs and the gluteal muscles.

When using heavy weights in the barbell sumo deadlift, perform this exercise with great caution to prevent injuries to the hip joints, adductor group of the thighs, and the lumbosacral junction. The sumo deadlift is one of the three power-lifting movements.

Read: More back exercises

Sumo Deadlifts Workout Video

Application of the exercise

Who shall do it: Middle and higher level athletes.

When: In the mid-point of the leg training session. Before this exercise you should perform squats, after sumo deadlifts you should perform lying leg curls.

How many: 3 – 4 sets, 8 – 12 repetitions.

Lower Back Exercises:

Lower-back Exercises


Lower Back Exercises & Lower Back Workouts

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